Week of October 31

Monday, October 31 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 6 x 25 @ :60   3-4/6-8

Vert. Kicking  10 min  8/12

20 x 25 @ :30 CH  Focus: SDLK

Turns (FR) (20 min)

1. K to chest press  2 x 25

2. Chest press to flip (tight tuck)  2 x 25

3. 3 strokes to tight flip

4. Swim into walls – tight flip arms overhead à close to SL push-off

5. 20 x 25 mid pool

20 x 50 @ :60 focus turns

1 x 200 K for time

Tuesday, November 1 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

Tuesday, November 2 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

SP 1:

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 2:

2 x150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 3:

2 x 200 @ 6:00

3 x 100 @ 4:00

6 x 50 @ 2:30

OR

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30

Wednesday, November 2 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

1 x 800 @ 12:00  FS w/fins  BREATHE 2, 4, 6

8 x 50 @ :55 K NB BP

2 x 400 @ 6:00  FS P  BREATHE 3, 5, 7

4 x 100 @ 1:50 K NB BP

4 x 200 @ 3:00   FS P  BREATHE 2, 4, 6

2 x 200 @ 3:00 K w/fins

8 x 100 @ 1:30 FS P BREATHE 3, 5, 7

1 x 500 kick for time

Thursday, November 3 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

Thursday, November 3 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

Kick Test Set

1 x 1000 K

1 x 200 R BP

1 x 500 K

1 x 200 R BP

1 x 200 K

1 x 200 R BP

1 x 100 K

1 x 200 R BP

1 x 50 K

1 x 200 R BP

-20 min- open turns

16 x 25 @ :45 mid pool -turns-

Friday, November 4 (am)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

HVO: 2 x 6 x 25

RND 1: o = FAS e = FAP  3-4/6-8

RND 2: mid pool

SP 1:

3 x 100 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 2:

2 x150 @ 4:00

4 x 75 @ 3:00

8 x 50 @ 2:30

SP 3:

2 x 200 @ 6:00

3 x 100 @ 4:00

6 x 50 @ 2:30

Friday, November 4 (pm)

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

BRST

5 x 300 @ 4:45 BR P

8 x 50 @ 2:30

OR

1 x 800 @ 12:00 FS w/fins

7 x 100 @ 1:40 FL/BK

1 x 600 @ 11:00 BK K

5 x 100 @ 1:40 BK-BR

1 x 400 @ 6:00 BR P

3 x 100 @ 1:35 BR-FS

16 x 25 @ :25 FL w/Fins

Saturday, November 5

1 x 400 @ 6:00 BK   SL/SDLK

1 x 400 @ 8:00 K   NB BP

2 x 5 x 100  1 = 1:30 D à CI ; 2 = 1:30 CI

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